jan 12-14, 2012

jan 12:
OHS - 15 reps @ 75,85,95,105
+
1-5 CTB chin ups x 4

jan 13:
3 sets:
TnG PC x 8
Prowler 20 m @ 80%
+
3 sets:
HPC -145# x 3
40 DU's
+
30 sec row @ 95%
rest 90 sec x 3

jan 14:
AMRAP in 10 min
10 wall balls - 20#
5 toes to bar
(19 rds)

Jan 11, 2012

Death by slam ball - 30#
Made it to 20 then....
Death by burpees
Made it to 14/14

Slam ball was grip dominant
Burpees was lung burner and upper body worker

jan 10, 2012

bench press - worked up to 187 x 3 x 3
then...
300 FY - 267 - not bad, legs tired moreso than into blood lactate levels being high, aerobic is good, just could not push into that area due to legs and blood not removing from there - good push last 2 minutes, happy with that...

jan 9, 2012

jan 9th:
BS x 5 - 75,95,115,135,165,185,205,225
+
7 db squat clean - 35#/h down to 1
(20 DU's in b/t each set) - int based, not for time
+
7 sets:
5 ghd sit ups
5 ghd ext's

good session - focusing on good mechanics in squat, full depth and tight core; breathing work was easy - kept at 80-90% efforts, worked on fast DU's and good squat to OH

jan 7-9, 2012

jan 7th:
press - built to 4 reps @ 115
+
30 MU - 9:22

jan 8th:
with Jon Callahan @ OPT
HPS - 3@95,2@105,1@115, 3@105, 2@115, 1@125, 3@ 115, 2@125, 1@135
+
50,35,20
row cals
KBS-1.5pd
9:46

update - jan 1st onward

jan 1st:
off

jan 2nd
30 sec on/30 sec walk x 20 on asphalt near facility
breathing was good, calves and feet not so much

jan 3rd:
HPC x 3 - built - built to 155# x 3 - felt good and fast
+
SA DB Press - 5/arm - built to 50# x 5
+
back ext's and FLR on rings

jan 4th:
track with Rory and Nate:
200 m x 8 (2 sets of 4)
200's in 30-31 sec each time - 90% effort
(rest 3:30 b/t sets)
- felt ok, no high end power sets, but happy with the speed cadence
- feet and calves lit up after that one

jan 5th:
CGDL - built to a tough 3 - built to 315 x 3 - felt good
+
5 rds:
10 cals on AD
10 wall balls - 20#
10 slam balls - 20#

jan 6th:
track was closed - AGAIN - so came back to OPT and did:
OHS - built to 15 reps with 85# (65,75,85) - i think a sub 2 min 800 m and 15 BWT OSH is a nice goal
+
3 sets:
250 m row in 47-49 sec
rest 10 sec
toes to bar amrap
push ups - same reps as T2B
(19,17,9)
+
10 min AD cool down

dec 27-29th

dec 27th:
hill run warm up to granite rock trail, WOW up there
(15 min warm up)
+
5 hill repeats above community center
45,42,42,40,39 sec up @ 90-95%
2:45 rest at bottom
+
(light run cool down + pool dip)

dec 28th:
A. power clean and push jerk - 3x3 - built to 155#  x 3
B. SA DB OH lunges - 22 steps - 40,45,50#
C. back ext's/FLR on rings/DU's
D. man maker rows - rhomboid work

dec 29th:
4 min @ VO2 max pace
4 min rest off treadmill x 4
(on woodway, changes gait a bit as seen on video)
went to track, closed till Jan 3rd, darn